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Holy smoke! No wonder your arms are so thick! Thats insane! I like your volume to, you are blasting your body beyond human limits. I like the superset on your pecs to where you SS machine flys with incline flys. Definately going to incorporate that my next hypertrophy pec day!!!!!!!!!!!!

Holy smoke! No wonder your arms are so thick! Thats insane! I like your volume to, you are blasting your body beyond human limits. I like the superset on your pecs to where you SS machine flys with incline flys. Definately going to incorporate that my next hypertrophy pec day!!!!!!!!!!!!

Hah thanks my man, I appreciate the compliments but my arms have a loooong way to go. I am a big fan of supersets on hypertrophy days .

Well it is a big change from my normal split, but I always like to throw in something completely different every once in a while. The weights were very light today but it felt really good to have a whole body pump. I'm very eager to see how I will like this change, and I can't wait for my max weeks to come!

On another note, I am down to 205 from around 213ish and I am about as lean as I think I need to be at this point. Being that this split is only a 3 day, I will use it to transition back into a bulk while keeping my calories the same and seeing what my weight does. I will also likely add some low intensity cardio on my off days.

To give a brief description of how this split works:

- I will be doing high frequency (i.e. the same workout 3x/week on M/W/F)

- Weights build up to my max each session over the period of 6 sessions until I hit (or attempt to hit) my designated max for that rep range. So I will be maxing out every 2 weeks.

- To keep volume constant and at a good level I will be adding one set as I descend rep ranges (i.e. 2 sets for 12s, 3 sets for 8s, 4 sets for 5s). If I see it necessary I will add more.

- I have added an extra exercise for my left arm as it is developmentally inferior to my right arm.

- I purposely perform legs last as they are at the moment the area that needs improvement the least. (plus it makes them that much harder)

13 is thick as ****t hah. It took a while to get mine. I called and they told me they were in the process of getting their shipment of buckles in and they were a bit behind. Hopefully that problem has been resolved for ya. It took about 2 weeks all in all to get mine. What size belt did you buy and what does your waist measure?

Be prepared for some major pain,bruising, and discomfort hah but at the same time support that is unmatched. You are going to have to learn to breathe a bit different with it on too, but wait till you see how much it straightens you out when you push your abs into it. Enjoy my friend

i ordered a medium 30-33...so cross your fingers

__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well
Muscle Hypertrophy occurs independent of exercise intensity

- I have added an extra exercise for my left arm as it is developmentally inferior to my right arm.

I have that same issue. For me, it is from breaking my left arm years ago. I never quite caught up from the atrohpy that occured. It just looks different from my right arm. Good luck.

__________________James 1:16-17 ESVDo not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano

Felt really great today, though the weights are still fairly light I got a good workout in. I decided to make two more small adjustments to the program.

1. I added one more set to most exercises. I feel I hit the volume sweet spot for myself now so I will use 3 sets for 12's, 4 for 8's and 5 for 5's.

2. I will be doing a one on one off split. So it will work out to be 3.5 days/week on average. I didn't see the need for two off days on the weekend, especially when I believe training every 48 hrs is optimal for hypertrophy.

I have a good feeling about this, hopefully it will be justified.

May get some pics up by the end of the weekend too to use for before/after comparisons.

Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.